How my workout?

M

mikerun

0
I just started working out about 2 weeks ago. Here is what I've been doing so far and I figured I would stick with this for about another 2 weeks then change it up a little. Unless of course you guys think I should take something out or add something. Btw, I'm 6'0 and weigh 210 so I'm trying to cut fat right now while trying to build muscle. Well here goes:

3 days a week MWF

All of these I usually do different variations of set/reps for different days.
Bench press
Squats
Deadlifts
Cable pull downs(pull the bar to the front of my chest)
Pull downs(pull the bar to the back of my neck)
Incline bench
Incline cable flys
Curls

Tues/thurs I do light cardio and abs.
 
if you can do pullups/chins, do them instead of pulldowns. Squats and deads might be tough on the same day. Maybe you should add some horizontal rows to, like bendt over BB row, you could alternate between that and pullups or pulldowns. And we need to know what set reps you use for each day to determine overtraining or not, stuff like that.

Also, if you keep varying the reps, the workout should last alot longer than just 2 weeks.
 
Since I'm doing all this on home equipment I can't do certain things. Allthough I can't really do more than like 3 pullups anyways. You might be right on the squats and deads being to much on the same day because my thighs get pretty sore. As far as set/reps I can give you a little idea, for the first week I was doing 3x10 on all the exercises except on bench where I did 4x10. For the 2nd week I did 5x5 on bench and 4x7 on everything else. I think I'm gonna do 3x10 on everything for the 3rd week. Is this overtraining?

Its good to know that I can keep almost the same excersises for longer as long as I change up the reps, I just didn't want my body to get too used to the same thing.
 
maybe cut one set on the bench.
when you are a beginner you dont have to lift very heavy, doing higher reps will get you both stronger and bigger when you start out, later, to get stronger, you might have to do lower reps.
Dont think its overtraining. You do both of the lat pulldown variationes? so it would be 3x10 for both, ending at 6x10 for those muscle groups. that could be a bit much, 3x10 would be enough to cover them..
Also, i would try to add some bendt over rows, if you can do deadlifs you can do rows.

what i would do is like this

Monday working
3x10 for all exersices
Bench press
Squats
Cable pull downs(pull the bar to the front of my chest)
Incline bench
Incline cable flys
Curls


Wendsday workout
3x12 for all exersices
military press
deadlifts
bendt over rows
Curls

friday
4x8 for all exersices
Bench press
Squats
Cable pull downs(pull the bar to the front of my chest)
Incline bench
Incline cable flys
Curls

id ditch the whole behind the neck thing.. it can be bad on the shoulders if you dont have the flexibility, and alot of people find themselves bringing the head forward because they are not able to pull straight down behind theire head.

Its more of an example on how to vary the reps, the next week you just do the same, maybe try to increase the weight or reps on some exersices.
You dont have to do exactly those sets/reps, but like i said, for a beginner higher reps to propperly learn the movements is more what its all about.

you notice that one of the days i cut out benching and got inn some military press, its a good exersice for the shoulders and you dont HAVE to bench 3 times a week. If you really want, you can try, but you're shoulders will probobly get sore from doing both bench and military press.

since you do squats, i suppose to have a squat rack?
 
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Nope, no squat rack, I just gotta lift it over my head to start and back over when I'm done, then I just set it on the ground. It sorta sucks but thats the only option I have until I either get a membership somewhere or get more equipment.

I'm a little hesitant to do Military press because when I did it about 1 1/2 years ago I tore my shoulder really bad and it took over 8 months to recover enough to just throw a softball again.
 
To lose fat and gain muscle

You should do a high rep workout with adequate cardio. Once you've brought your body fat % to your desired level, bring the weight up and do a low rep/high intensity workout (for muscle building). A high intensity workout is fine if you want to do it, but a low intensity/high rep workout will burn fat alot faster. I also suggest a high rep workout to being with that way you can get a proper form. Starting off with heavy weights and a flawed form can be worse than not doing any exercise at all.

So, do low intensity workouts now, and you'll lose the fat and gain some muscle.

Once you've lost the fat, do high intensity workouts, and you'll gain muscle & have great form on top of it.
 
FEOS said:
You should do a high rep workout with adequate cardio. Once you've brought your body fat % to your desired level, bring the weight up and do a low rep/high intensity workout (for muscle building). A high intensity workout is fine if you want to do it, but a low intensity/high rep workout will burn fat alot faster. I also suggest a high rep workout to being with that way you can get a proper form. Starting off with heavy weights and a flawed form can be worse than not doing any exercise at all.

So, do low intensity workouts now, and you'll lose the fat and gain some muscle.

Once you've lost the fat, do high intensity workouts, and you'll gain muscle & have great form on top of it.
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Dude, I have not been around for a while.... and probably your bad luck that I happened to stop in here tonite. I read a few of your posts and you are giving a lot of bogus information. This recommendation was just bad, so I had to speak up. Losing weight is not a function of high rep resistance training. It is a function of energy balance. If anything, while in a hypo caloric diet, increase the weights lifted to give your body a reason to hold onto your lean body mass. High rep work does not burn fat.
 
Mikerun, as people suggested. eventually you can learn propper clean form to do front squats, its not as hard as it looks ;)
getting a membership or a squat rack would be a good idea, remember all you really need is something high enough you can put a bar on and load weight, that is stable, doesnt HAVE to be a squat rack you buy, if you're handy you could make one. and about the military presses, yeah, ask your doctor, do you know the reason why you tore your shoulder last time you did them, bad form or just very bad luck?
 
stroutman81 said:
Dude, I have not been around for a while.... and probably your bad luck that I happened to stop in here tonite. I read a few of your posts and you are giving a lot of bogus information. This recommendation was just bad, so I had to speak up. Losing weight is not a function of high rep resistance training. It is a function of energy balance. If anything, while in a hypo caloric diet, increase the weights lifted to give your body a reason to hold onto your lean body mass. High rep work does not burn fat.
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Good post, stroutman.
 
stroutman81 said:
Dude, I have not been around for a while.... and probably your bad luck that I happened to stop in here tonite. I read a few of your posts and you are giving a lot of bogus information. This recommendation was just bad, so I had to speak up. Losing weight is not a function of high rep resistance training. It is a function of energy balance. If anything, while in a hypo caloric diet, increase the weights lifted to give your body a reason to hold onto your lean body mass. High rep work does not burn fat.
Click to expand...
I have noticed this as well, goes to show you that people can't just go around believing everything that they hear and spreading that information to start the cycle again.

Karky has some good information that I would gladly back up as well, that is a very good setup.
 
I would start working on hack squats since you dont have a rack. Lifting the weight up and over and over and down can get very dangerous if you're using high weight.

Karky, did your recommended routine have curls each day? LOL
 
Thanks for all the replies guys, I appreciate the help. I didn't have medical insurance when I tore my shoulder before so I never saw a doctor about it. I just had to let it heal over time. I have medical now, but I'm not sure how the doctor is going to be able to tell whether or not I can do MP's since I didn't have it checked out before. When I tore it, it was because I was trying to do a weight that I used to be able to do and thought I could still do it. Also I didn't have any back support and my spotter wasn't paying attention. The bar went to far back behind my shoulder and that caused it tear.

As far as power cleaning and doing front squats does anybody have a link to a video clip of what that looks like?
 
Don't OH press from behind the neck if you don't have a spotter or some kind of support. From the chest work you just fine...but it's too late for that now. Still check it out.
 
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